Chiles Rellenos Casserole

1 onion, yellow
8 ounces turkey breast, ground
1 tablespoon olive oil, extra virgin
2 teaspoons cumin, ground
1 1/2 teaspoons oregano, dried
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
2 cups refried beans, vegetarian
1 cup green chilies, canned
4 ounces cheddar cheese, low-fat
1 dry cup corn, yellow, frozen
12 fluid ounces milk, fat-free
1/3 dry cup flour, all-purpose
1/8 teaspoon hot pepper sauce
1 cup liquid-egg substitute


  1. Preheat oven to 350F. Peel and chop onion.
  2. Heat oil in a large non-stick skillet over medium-high heat.
  3. Add onion and turkey to skillet and cook, stirring frequently to crumble, until turkey is cooked through.
  4. Remove from heat; add cumin, oregano, garlic powder, black pepper and refried beans. Stir well; set aside.
  5. Arrange half of the chopped green chiles in a 12x7-inch baking dish lightly sprayed with cooking spray.
  6. Shred the cheese, and top chiles with half of the cheese.
  7. Spoon the turkey mixture over the cheese; spread gently to distribute evenly. Top with corn.
  8. Arrange remaining green chiles over corn; top with the rest of the cheese.
  9. Place the milk in a blender. Gradually add flour, hot sauce, and egg substitute - mix until blended.
  10. Pour milk mixture over casserole. Bake for 1 hour and 5 minutes or until set; let stand 5 minutes.
  11. Garnish with red onion slices and/or fresh, chopped cilantro, if desired.

This was taken from the following link on the One Touch Gold website (a diabetes control website) Chiles Rellenos Casserole (I'm having trouble getting directly to the link, but you can search the recipes once you get there). It is listed on their website as a side dish, but I make it for breakfast. It makes 6 servings and I eat one each morning. Each serving has only 290 calories and 7 grams of fiber.